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32 “Each sip sparked memories of my childhood: gathering elder blossoms with my grandmother; sitting next to my grandfather digging into a plate of warm elderflower pancakes; cutting clusters of elderberries in early autumn.” MARGIE GIBSON, “GROW, COOL, HEAL WITH ELDERBERRY”

ON THE COVER DIY Herbal Body Care 19 The Medicines of Ayurveda 26 Household Uses 7 Love Your Heart 24 Age in Comfort 58 Grow Ginger & Turmeric 70

Try this

HOUSEHOLD USES FOR CALENDULA

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HOUSEHOLD USES FOR THYME

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HOUSEHOLD USES FOR ROSEMARY HOUSEHOLD USES FOR CHIVES

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MAKING HOMEMADE MEDICINES 14 Make your own simple and effective herbal remedies, and add medicinemaking to your self-sufficiency repertoire.

BODYCARE BASICS 19 Avoid toxic chemicals and ramp up your self-reliance by trying these simple recipes for basic herb-infused body-care products.

HEARTHEALTHY HERBAL TREATS 24 Taking medicine for heart health doesn’t have to be a chore. Discover delicious ways to incorporate these heart-healthy herbs into your diet.

Herbs to Know HERBS OF AYURVEDA 26 Ayurveda, the ancient Indian medicinal system, has been used for thousands of years to naturally support human health. Learn about some of the most popular Ayurvedic herbs.

GROW, COOK, HEAL WITH ELDERBERRIES 32 This native herbal shrub bears tasty blossoms and berries that can fight colds and flu.

THE WONDERS OF GINGER 36 Warm up with ginger. This healthpromoting herb jazzes up a variety of foods.

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46 5 BEST HERBAL ANTIBIOTICS 40 These common and humble herbs have proven potential against a variety of nasty bacteria.

6 TOP MEDICINAL ESSENTIAL OILS 46 Stock these oils in your medicine chest, and you’ll be prepared to treat a wide range of common ailments.

For Your Health

NATURAL DENTAL HEALTH 50 Keep chemicals off your pearly whites with these expert herbal tips.

HERBAL APPROACH TO FALL ALLERGIES 52 Seasonal allergies can get you down, and over-the-counter meds can knock you out. Try these natural remedies to pollen-induced symptoms.

SWEET, SWEET DREAMS 54 If you have trouble falling or staying asleep, try these habits, herbs and nutrients for a better night’s rest.

GRACEFUL AGING 58 Getting older comes with a few common complaints—aches, pains, drier skin and increased forgetfulness, to name a few. Make your golden years glow brighter with these tips.

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70 Super Garden

HERBS TO GROW FOR EMOTIONAL HEALTH 66 From herbs to improve focus and relieve anxiety to sleep and relaxation aids, these easy-growing plants benefit mental and emotional well-being.

GROW IMPROVED DIGESTION 68 Learn how to use simple, effective herbal remedies for a range of common digestive complaints.

GROW GINGER & TURMERIC 70 Ginger and turmeric are tropical plants, but you can grow these nutritious roots in North America by mimicking the heat of the tropics in aboveground containers.

Kitchen Basics

WARM UP FROM THE INSIDE OUT 82 Herb-enhanced hot beverages take only minutes to make, but can keep you toasty for hours.

A PLATE FULL OF VEGGIES 86 Borrow from the vegan playbook now and then to mix up your menu and enjoy plant-based meals.

SWEETEN TREATS WITHOUT REFINED SUGAR 92 Treat family and friends this holiday season with pitch-perfect desserts sweetened with unrefined sugars.

KNOW YOUR WEEDS 73 If we know how to listen, weeds can actually tell us how to grow a better garden. Learn how to work with your weeds to make a healthier garden.

MEDICINAL HERB GARDEN 76 Grow these 10 medicinal herbs in your garden, and enjoy having the keys to natural wellness just outside your door.

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One very important note before you begin making herbal medicines: Always make sure you are using the correct plant (check the Latin name) and the correct part of the plant (flower, leaf, roots), as some parts may be toxic if used internally.

Internal Medicines TEA TIME

Making herbal tea may seem fairly straightforward, but to reap the greatest medicinal value from herbs, we need to do more than dunk a tea bag in hot water. There are two main forms of herbal tea: infusions and decoctions. ✽ INFUSIONS: Infusions are the com-

monly known form of herbal tea, in which herbs are literally infused in hot water, usually one heaping teaspoon of dried herb (or one tea bag) per cup of hot water for 10 to 20 minutes. This is the ideal method for extracting the medicinal compounds in most berries, flowers and leaves. You can also use fresh herbs, but because of their higher water content, you usually need to double the amount of herbal matter per cup

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MAKING OUR OWN herbal medicines and body-care products can save money and improve our health, and it’s much easier than you may think. If you already make herbal teas, then making infusions, decoctions, tinctures, salves and poultices can quickly become part of your repertoire, too. Don’t worry if they sound confusing; you’ll soon discover how to prepare a variety of plants to make a range of simple but effective herbal medicines.

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Make your own simple, effective herbal remedies, and add medicine-making to your self-sufficiency repertoire.

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Making Homemade Medicines An herb poultice is made by combining chopped or powdered herbs with warm water and applying directly to the skin.

of water (two teaspoons per cup of water instead of one). ✽ DECOCTIONS: To extract the medici-

nal compounds from seeds, roots or stems, you’ll want to make a decoction, which involves boiling the herbs and allowing them to simmer for about an hour, usually allowing one heaping teaspoon of dried herb per cup of water.

Note that this method is less suitable for berries, flowers and leaves because it tends to destroy many of the delicate medicinal compounds they contain. As with infusions, you can use fresh herbs, but you typically need to double the amount of herb matter per cup of water.

What if you want to make a tea from some combination of roots, berries, seeds, stems, flowers and leaves? Start by making a decoction with the roots, seeds or stems. Bring it to a boil, then reduce to a simmer to continue brewing for an hour. Turn off the heat and add any berries, flowers or leaves. Allow the mixture to steep for an additional 10 to 20 minutes. Now you’ve extracted the best medicinal compounds from all of the herbal components you’re using.

TINCTURES

Tinctures are alcohol extracts of fresh or dried herbs. They’re highly effective at preserving a plant’s active constituents. You can make a tincture from roots, leaves, seeds, stems or even its flowers.

To make an herbal tincture, finely chop the fresh, clean herb you are using.

You can also use dried herbs. Either way, the idea is to chop the herb as much as possible to give the alcohol as much surface area to act upon as you can. Some herbalists recommend grinding dried herbs in a coffee/spice grinder before making a tincture.

Place the chopped or ground herb in a half-quart or quart-sized glass jar.

Fill the jar with as much plant matter as possible to ensure the medicinal value of your tincture, keeping in mind that you’ll need enough alcohol to completely submerge the herbal matter.

Top with vodka or pure grain alcohol, making sure all of the plant matter is submerged in the alcohol to prevent mold growth. Note that different kinds of alcohol will produce different kinds of tinctures. Visit mountainroseblog. com/guide-tinctures-extracts for more information. Date and label the jar, and allow the mixture to sit for two weeks, shaking daily to encourage extraction.

After two weeks, strain the contents through a cheesecloth-lined sieve. After most of the liquid has gone through the sieve, pull up the corners of the cheesecloth and, using clean hands, carefully wring out any remaining liquid.

Store the herbal tincture in a dark glass jar or dropper bottle away from heat or sunlight to preserve its healing properties. Tinctures will usually keep for a few years. You can make an herbal tincture out of any medicinal or culinary herb that can be used internally. A typical tincture dose is 30 drops (about one dropperful) three times daily, but we recommend looking up specific dosage recommendations for the herbs you use. Avoid tinctures if you are pregnant or nursing, or if you have liver disease, diabetes or alcoholism. www.MotherEarthNews.com

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Stock these oils in your medicine chest, and you’ll be prepared to treat a wide range of common ailments.

BY J U D I T H B O I C E

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ESSENTIAL OILS ARE AMONG the first remedies I reach for in my family’s home medicine chest for common illnesses and home-care needs. Because these natural medicines are so concentrated, they travel well and are excellent additions to first-aid kits. Essential oils comprise 1 to 2 percent of most plants. These potent volatile oils have many natural functions, including helping plants ward off insects or combat disease.

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6 Top Medicinal Essential Oils

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When we use essential oils, we are “borrowing” a given plant’s healing intelligence. Because they are very powerful, it’s always wise to test your reaction to any essential oil before using it. Start by blending the essential oil in a carrier oil and testing it on a small patch of sensitive skin, such as the inside of the wrist. If you have no reaction, proceed with caution. Test any oil intended for “neat” (undiluted) use in the same way. Err on the side of caution and trust your instincts; you are the best judge of your skin’s sensitivity. Also use extreme care with essential oils around children. Keep oils sealed and stored safely to prevent spilling or ingestion, and be aware that some oils are not recommended for use on children, including peppermint oil, which can have serious side effects when applied to the face or chest of infants or young children.

Here are six excellent essential oils to add to your home medicine chest.

TO USE: Tea tree is an excellent antimicrobial, meaning it addresses bacterial, viral and fungal infections. Tea tree particularly shines in treating fungal infections. To use tea tree oil for lung and sinus infections, add three drops to boiling water for a steam inhalation. To treat athlete’s foot, apply the oil to toenails twice a day for three to six months.

CAUTION: Only use tea tree essential oil topically. It can be used “neat” for six months after opening the bottle. After that time, oxidation makes the oil too caustic for undiluted applications.

Eucalyptus (Eucalyptus globulus or radiata) Eucalyptus essential oil fights a broad range of bacteria and viruses. It also has a special ability to increase skin absorption of anything in contact with it. In one study, 1,8 cineole, one of the major constituents in eucalyptus essential oil, increased the absorption of 5FU, a cancer drug, more than 95 fold (not 95 percent, but 95 times!).

TO USE: Try using eucalyptus oil to clear nasal passages by adding a few drops to a bowl of steaming water and inhaling deeply. It can also be added to a bath, an essential oil inhaler or diffuser.

NOTE: Take special care to apply eucalyptus only with products safe for deep absorption such as pure, organic vegetable oils, rather than lotions or creams laden with chemical additives.

Tea Tree (Melaleuca alternifolia) This is one of the few essential oils that can be used “neat,” meaning applied directly to the skin without diluting.

Tea tree can benefit nearly every skin condition, including skin cancer. Recent research with mice demonstrated tea tree oil stopped the growth of skin cancer, and in some rodents actually reduced the size of skin cancers.

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GOOD TO KNOW

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Essential Oil Basics Before using essen-

tial oils medicinally at home, read these foundational guidelines: ✽ USE ESSENTIAL OILS FOR EXTERNAL APPLICATIONS ONLY. Ingest essential oils only under the guidance of a trained medical professional. Pregnant women, and people with lung conditions or severe allergies are also frequently advised to avoid essential oils.

Research shows inhaling essential oils or applying them to the skin causes a rapid rise of the active constituents in the bloodstream within seconds of application. ✽ LESS IS MORE. Using too much essential oil can actually reduce its effectiveness. For the best effect, briefly inhale essential oils with steam or spritz or diffuse just enough to lightly scent a room. ✽ AVOID HEATING ESSENTIAL OILS. Adding to a steam bath or steam inhalation is fine, but sustained heat damages the essential oils and creates caustic compounds that can irritate your body. ✽ CHOOSE AUTHENTIC ESSENTIAL OILS. Labels should read 100-percent pure essential oil, and list the plant genus and species on the bottle. We always recommend researching to determine trustworthy companies before purchasing any health-related product. ✽ CHOOSE ORGANIC ESSENTIAL OILS TO AVOID PESTICIDE RESIDUES. Essential oils come directly from plants. As with all plants we intend to ingest, we recommend selecting products made from organically grown plants.

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herb garden the medicinal

PEPPERMINT (Mentha xpiperita)

Grow these 10 medicinal herbs in your garden, and enjoy having the keys to natural wellness just outside your door.

+ Imagine having a living, aromatic medicine chest right outside your back door.

We can ensure a steady supply of high-quality medicine and a beautiful garden by growing our own collection of medicinal herbs. Throughout the world, native healers have traditionally eaten a bit of the native medicinal plants in an area where they are working to “calibrate” themselves to that environment. In similar fashion, you can “calibrate” your health to your own unique environment by using herbs from your own garden to support your health.

Although the herbs listed here will grow almost anywhere in North America, select plant varieties native to your region. If a particular herb doesn’t grow well in your garden, think of the actions of that plant and consult with local herbalists to discover herbs with similar properties that grow well in your region.

Goldenseal, for example, is native to the woodland forests of the northeast and central northern regions of North America and loves moist but not soggy growing conditions. Oregon grape root, with its high berberine levels, has similar medicinal properties and grows exceptionally well in the temperate rainforests of the Pacific Northwest. Choose plants that thrive in your local region and are suited to the conditions in your garden.

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BE SMART WITH HERBS When it comes to using herbs medicinally, always consult a qualified health-care practitioner trained in working with herbs for specific recommendations to address your particular needs. A general rule of thumb: For herbs safe for children, toddlers need about one-fourth of an adult dose; children 6 to 12, half the adult dose. Even adult doses are adjusted according to height, weight and age. Several of the herbs listed here are not recommended for children or pregnant or nursing women. Be especially cautious when using herbal medicines in children or if you are pregnant, nursing or considering using herbs in conjunction with pharmaceuticals.

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BY J U D I T H B O I C E

Indigenous to Europe and Asia, peppermint is a rapid grower that has naturalized throughout most of North America.

Peppermint has square stems with dark green leaves and spikes of white flowers that bloom throughout the summer.

Peppermint has a wide variety of medicinal actions. It’s effective for pain management: Recent research with mice demonstrates peppermint tea can reduce central nerve pain; and menthol-rich peppermint applied topically reduces muscle and joint pain. For the digestive system, peppermint also offers a wide range of beneficial effects: Used externally, peppermint oil reduces the nausea often associated with chemotherapy and surgery (but not pregnancy); peppermint relaxes the muscles lining the digestive tract and reduces pain, making it helpful for the treatment of irritable bowel syndrome; and in studies, infants with colic responded as well to internal use of peppermint as to the pharmaceutical simethicone. Cell studies have demonstrated peppermint has bacteriocidal effect on Helicobacter pylori, the primary cause of stomach ulcers.

(Avoid using peppermint late in the day as it can aggravate acid reflux.)

GROW IT: Peppermint will grow almost anywhere but prefers damp ground.

Peppermint is a cross between water mint and spearmint and, like many hybrids, its seeds are sterile. It spreads via rhizomes—roots that move horizontally under the soil. You can also propagate peppermint by dividing or making cuttings. If you want to grow other herbs in your garden, contain peppermint in a clay pot. Once peppermint is established in the garden, it will happily colonize the entire plot. Although peppermint will tolerate partial shade, it will have higher essential oil content and more potent medicinal properties if grown in full sun.

USE IT: Harvest leaves at their peak, just before the plant flowers. Cut back to the first or second set of leaves. You can harvest two or three times in a season, and this trimming helps the plants grow bushier. Spread the leafy stems on a screen and dry out of the sun. Gently strip the leaves from the stems and store whole in a dark glass bottle to maintain potency. Infuse fresh or dried peppermint leaves in a cup of boiling water to benefit the digestive system. You also can create a salve with peppermint leaves infused in vegetable oil to rub on sore muscles and joints.

Echinacea roots make an effective anti-inflammatory tincture.

ECHINACEA (Echinacea angustifolia) Echinacea is a tall perennial herb native to the prairie grasslands. Echinacea roots may reduce inflammation, in turn boosting immune function. In studies, healthy participants taking echinacea had a reduction in inflammatory markers and an increase in anti-inflammatory activity (its immune-boosting effects were more effective in those producing more of the stress hormone cortisol).

Echinacea may also help stabilize blood sugar levels and discourage fat cell production.

GROW IT: Echinacea angustifolia has larger, fleshier roots and may have more medicinal activity than E. purpurea. Sow seeds in the spring and water well during the first year. Once established, echinacea is highly drought-resistant. Allow a few flowers to go to seed and echinacea will naturally grow in its preferred spots in the garden. Harvest roots in early autumn. If you plan to make a tincture, use the fresh roots quickly, ideally within 24 hours. Some research suggests extracts made from fresh plants have almost three times more active substances than an equal amount of dried herb.

USE IT: Drink echinacea tea at the first sign of illness. To make tea, simmer 2 teaspoons of dried root in a pint of hot water for 15 minutes. For the brave, hold echinacea tincture at the back of the throat as long as you can, then swallow it. For adults, drink tea or take capsules of dried herb every two to three hours. Continue at a lower dose (such as a cup of tea or two capsules) three times a day for one to two weeks after symptoms resolve. Along with its well-known use for fighting colds, consider echinacea for any bodily infection such as respiratory and bladder infections. Echinacea is also a good choice to apply topically for bee stings, boils and cuts. Note: Echinacea may cause an allergic reaction in those with ragweed allergies.

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WA R M U P

system. Ginger and garlic are two well-known warming herbs. Others include cayenne, black pepper, cinnamon and cardamom.”

from the inside out

Warmth and Comfort Share cheer with mulled wine or fruit juice— both deliciously fragrant with herbs and spices.

Gather in the kitchen to enjoy socializing with family and friends over warm mulled herb beverages, or just sit by the window and watch a wintry world from your warm, aromatic perch.

These drinks are perfect for holiday entertaining. Here are some party-worthy favorites with health-enhancing ingredients:

Herb-enhanced hot beverages take only minutes to make, but can keep you toasty for hours.

loaded with health-promoting flavonoids, which give grapes, elderberries and pomegranates their blue, red and purple pigments. (See recipe for Mulled Wine with Herbs on page 84.)

When days grow darker and the winds sharper, venture

✽ POMEGRANATE. “This popular fruit has flavo-

noids and proanthocyanidins, which can help protect cells and their DNA from damage,” Chasse says. “It also has some anti-inflammatory benefits and is high in many vitamins.”

(See recipe for Mulled Pomegranate-Apple Cider on page 84.)

in from the brisk outdoors to sip herb-infused hot beverages. Let these enticing aromas fill your home and lift your spirits.

Hot Chocolates and Cocoa

What’s a Warming Herb?

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can speed up your metabolism. They also are high in vitamin C. They get your blood moving, which is great for people with blood-flow issues and cardiovascular health problems. They also are great used topically for pain management.

The constituent capsaicin can “train” the pain receptors and help to decrease pain. (See recipe for Fiery Hot Cocoa on page 84.)

Healthy Herbal Brews Warming herb drinks also can keep you healthy during challenges of colder months: ✽ ELDERBERRIES. Traditionally associated with

✽ RED WINE OR CONCORD GRAPE JUICE. Both are

BY L E T I T I A L . S TA R

Sweet and super-simple, these dessert drinks also are good for you: ✽ DARK CHOCOLATE. This treat is rich in age-

fighting flavonoids and antioxidants that can protect cells from free radical damage. It also helps release the brain’s feel-good hormones. ✽ PEPPERMINT. “Mints are usually considered

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“The phrases ‘warming’ and ‘cooling’ are traditional ways to classify herbs and their actions. A warming herb is one that causes increased blood flow and a warming sensation,” says Jaclyn Chasse, N.D., medical director of the Northeast Center for Holistic Medicine.

“Warming herbs are typically used for ‘cold’ conditions such as skin disorders, circulatory disorders, arthritis and joint pain,” she says. “They also can stimulate the immune

✽ HOT CHILE PEPPERS support circulation and

cooling, although they can certainly feel stimulating,” Chasse says. Peppermint and dark, rich chocolate create an uplifting, awakening brew. (See recipe for Peppermint Hot Chocolate on page 84.)

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autumn, elderberries add a striking seasonal touch and a rich berry taste to teas. “Elderberry, like pomegranate, is high in flavonoids,” Chasse says. “One unique benefit of elderberry is its antiviral action, which can be used to prevent and treat colds and viral illness.” (See recipe for Elderberry-Ginger Tea on page 85.) ✽ GINGER. This versatile, warming herb can

be used in any variety of tea. (See recipes for Turmeric-Black Tea Brew on page 85 and Lavender-Lemon Hot Toddy on page 85.)

Festive and Fun Chocolate Drinks The ultimate guilt-free chocolate recipes appear on the next couple of pages. They’re recipes almost anyone can enjoy—even those with health challenges or who need to avoid refined sugar, dairy or high saturated fat.

For decadent versions of both chocolate recipes, substitute 1 to 2 tablespoons of superfine white sugar for the natural sweetener. Substitute cream or half-and-half for the soymilk (or water).

Add semisweet chocolate chips or bar chunks along with the cocoa. And top your hot chocolate with miniature marshmallows or whipped cream.

LETITIA L. STAR is a freelance writer and recipe developer who frequently contributed to The Herb Companion.

Did You Know?

Technically, hot chocolate contains actual chocolate, which is made with sugar. Traditionally, hot cocoa is made only with cocoa and not chocolate.

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A Plate Full of Borrow from the vegan playbook now and then to mix up your menu and enjoy plant-based meals.

BY PAT C R O C K E R ■

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Veggies

P H OTO G R A P H Y BY P O V Y K E N D A L ATC H I S O N

F O O D S T Y L I N G BY P I E T E R D I J K S T R A

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RECIPE

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FIDDLEHEADS AND SOBA NOODLE PRIMAVERA Although the term “primavera” usually refers to an Italian-American pasta dish featuring fresh vegetables, this recipe adds a more cosmopolitan twist by introducing Asian ingredients and North American wild spring fiddleheads.

8 ounces soba or udon noodles ⁄3 cup vegetable stock or water ¼ cup tamari or soy sauce 1 tablespoon rice vinegar 1 tablespoon tahini or peanut butter 2 teaspoons fresh grated ginger 1 teaspoon toasted sesame oil 1 tablespoon cornstarch 1

2 tablespoons olive oil 1 red bell pepper, cut into matchsticks 6 shiitake mushrooms, caps thinly sliced 1 cup fresh or frozen fiddleheads, trimmed 1 cup snow or sugar snap peas, trimmed 1 (8-ounce) can water chestnuts, drained and thinly sliced ½ cup almonds

1 . In a large saucepan of boiling, salted water, cook noodles for 4 to 5 minutes or according to package directions, until al dente. Drain and rinse with cool water.

2 . Meanwhile, in a bowl, combine vegetable stock, tamari, rice vinegar, tahini, ginger and sesame oil. Whisk in MOST LIKELY, IT HAPPENS on the way

to the meat department at the grocery store. You know you have to find something fast and easy for dinner ... not too expensive ... tasty ... oh, and nourishing, too. And then it happens. You enter the fresh produce department and find everything you need.

It’s possible you have just become an accidental vegan, someone who borrows from the vegan pantry on a regular basis.

Being a dietary vegan simply means not eating meat, dairy foods, honey or other foods derived from animals. Adopting a full-time dietary vegan philosophy is often a personal commitment arrived at over time and with careful thought, but if your food style is in need of an overhaul, especially if you are motivated by a desire to save on food bills and eat more in-season vegetables, both you and your pocketbook may benefit from the wide variety of whole foods vegans enjoy.

Eating vegan may save money because you can fill your grocery cart and dinner plate with in-season fruits and vegetables; whole grains; nuts and seeds; and legumes. Many of these choices have achieved superfood status and are high in phytonutrients and low in fats. These same vegan staples are the very foods most of the world’s people thrive on.

Today, even the least expensive cuts of beef average $3 per pound compared with

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dried beans and lentils that weigh in at around $1 per pound. There may be additional health-related payoffs, depending on how much processed foods and trans fats are currently in your diet.

You can benefit from the basics of a vegan diet by borrowing some plantbased recipes and working them into your routine.

There are a few ways to incorporate vegan mealtime strategies into a flexible and consistent diet plan with absolutely no feelings of sacrifice. The first is to learn to use fresh herbs and spices in new combinations of pastes (see our Green Curry Paste, page 90), seasoning blends, dips and sauces to add a flavor spike to plant-based dishes. Another is to designate one or two days each week as being “vegan-only.” Perhaps the most popular way of achieving a “mostly vegan” approach is to choose only vegan foods for two out of three daily meals, or be “vegan ’til six,” to quote author and New York Times writer Mark Bittman, who claims to have lost 35 pounds and resolved some lingering health issues by following this plan. No matter why or how you increase plant foods, one happy result of paying attention to what you eat by following vegan guidelines is that processed foods and trans fats, as well as many junk foods, are immediately eliminated.

cornstarch and set aside.

3 . In a wok or large, deep saucepan, heat olive oil over medium-high heat. Add red pepper and stir-fry for 2 minutes. Add mushrooms and fiddleheads and stir-fry for 2 minutes or until fiddleheads are crisp-tender.

Add snow peas and stir-fry for 2 minutes. Add broth mixture and bring to a simmer. Simmer, stirring occasionally, for 1 to 2 minutes or until mixture is thickened. Toss with cooked noodles and water chestnuts and heat through. Garnish with almonds. Serves 4.

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